A high insulin level usually indicates the presence of diabetes. Most commonly, patients will have to follow a strict treatment to keep blood sugar under control. With all these, it is worth noting that blood sugar can also be controlled in a natural way, without any actual medication. Here are a few tips to follow in order to do it the right way.
The body naturally produces a stress hormone called cortisol when you are under pressure. When mixed with another hormone – glucagon, it leads to a high insulin level. Therefore, more stress means a higher blood sugar. In order to prevent stress, stick to classic relaxation techniques, such as yoga or various types of training.
Plan your relaxation breaks throughout the day and get plenty of sleep. According to most studies, the lack of sleep will inevitably increase the levels of stress hormones.
Sticking to Low GI Foods
Try to implement low glycemic index (GI) foods into your diet. The index represents the proportion certain foods affect the levels of insulin. Glucose that can no longer be used and goes to the blood has a glycemic index of 100. On the same principle, foods with a GI of 50 will increase the insulin levels by 50%.
Foods with a low GI include wholewheat flour, vegetables and certain fruits. On the other hand, white flour, dehydrated fruits and sugar must be avoided.
If you suffer from type 2 diabetes and you are overweight, chances are you will need to make an effort and lose the excessive weight. Extra weight will cause the body to become resistant to insulin. Besides, they also affect the insulin requirements. As a consequence of losing weight, you will also reduce the insulin levels.
Set realistic goals – such as 5% body weight within the next 6 months. Stick to the process until you reach the ideal weight. A drastic weight loss over a short period of time will not be successfully managed overtime, so you will gain it back.
Giving Fats Up
Fats should not miss from your daily diet, but avoid excessive fats. You need around 2 ounces of healthy fats on a daily basis. Avoid saturated fats because they facilitate the insulin resistance. They are usually found in animal products.
It might be a bit difficult to make the switch to soy products or fish, but it is a healthier choice that will prove beneficial overtime.
Paying Attention to What You Drink
Apart from foods, drinks can also affect insulin levels because most of them are extremely rich in sugar. Lemonades, fresh drinks or soda contain high amounts of sugar. Ideally, you should opt for sparkling water, as well as unsweetened tea. Green tea is extremely healthy because it also helps detoxifying the body.
Green tea is often used for the prevention of various diseases too.
Exercising on a Regular Basis
When you exercise, your muscles grow stronger and consume more energy than when you are sedentary. Wasting your energy causes the body to burn more glucose, so the insulin levels go down. Besides, regular exercising will also combat insulin resistance. As if all these were not enough, you will burn some calories and lose the unwanted weight. What can be better than that?
If you have never exercised before, avoid exaggerations and take it easy. Start slowly. Walking is a great starting point. Forget about the lift and take the stairs. Have a walk in the park before bedtime too.
Choosing Sweeteners Over Sugar
While sugar will inevitably raise your insulin levels, saccharine does not. It has no carbohydrates, so the insulin is not affected at all. There are multiple choices in terms of sweeteners. Just try one after another and decide yourself which one you like more.
Those who do not want saccharine can always try stevia sweeteners. Stevia is one of the primary choices for diabetics. It is reputable for its sweetness, hence its popularity as an alternative to sugar.
Since it is a natural plant, it also has nutrients that can contribute to lowering the insulin levels.
Using Cinnamon to Spice Foods
With so many spices out there, it might be hard to control yourself, but you have to. Cinnamon is known as one of the most efficient spices out there when it comes to lowering insulin levels. Having cinnamon on a regular basis will seriously increase its effects. According to most specialists, you should have at least 1mg of cinnamon a day.
In order to benefit from regular cinnamon, you can spice up your tea or coffee with this wonder spice. It sounds a little unusual, but you will love the taste. You can also add it to your cereals or fruit salad. Besides, you can try recipes like milk rice, which also includes a few dashes of cinnamon.
Having Enough Fruits and Vegetables
Apples have positive effects over insulin levels because they have high amounts of pectin. It ensures the sugar from foods is gradually taken over to your blood. Do not peel your apples, as that is where most of the pectin is. Carrots are also rich in it.
Citric fruits like pomelo and grapefruit can also affect the blood sugar. In fact, most doctors will recommend these fruits and even supplements based on grapefruit seed extract.
Getting Enough Zinc and Chrome
Never overlook zinc and chrome. Chrome improves the effects of insulin in diabetics and guarantees for a good balancing process. A deficit will increase the blood sugar. It can be taken from wholewheat flour, chicken or supplements.
Zinc has similar effects. It influences the natural insulin production. Oysters, Edam cheese, oats and sunflower seeds are rich in zinc.
In the end, these are some of the most popular ways to lower your insulin levels in natural ways. It does not mean that you can quit the medications prescribed by your doctor though. Just keep the insulin under control and get ready for some surprises the next time you check your insulin.